The first hour after you wake up sets the tone for your entire day — and even your hormones. From cortisol and insulin to thyroid, estrogen, and testosterone, your morning habits can either balance or completely throw them off. Cornell University–educated longevity expert Dr. Vassily Eliopoulos warns that simple mistakes like scrolling your phone or skipping protein at breakfast may be silently wrecking your metabolism, mood, and energy.
According to Dr. Eliopoulos, hormones are highly sensitive to light, food, and stress in the morning. Yet many people unknowingly sabotage themselves with habits that disrupt their body’s natural rhythm.
No protein
Another mistake is skipping protein at breakfast. Your first meal dictates how your insulin and blood sugar behave all day. A low-protein start means quick energy spikes, inevitable crashes, and fat storage. Dr. Eliopoulos suggests eating at least 30 grams of protein within an hour of waking to keep cravings under control.
Coffee
Fasted coffee is also a hormone disruptor. Drinking it on an empty stomach raises cortisol, irritates the gut, and worsens insulin sensitivity, particularly in women. Instead, he advises eating a few bites of food first and pairing your coffee with protein or fat to avoid mid-morning crashes.
Dr. Vassily Eliopoulos explained that if your hormones feel out of balance, the first place to look is your morning routine. In his experience, most people don’t actually need more supplements — what they truly need is a better start to their day. He said he has seen major improvements in energy, libido, sleep, and even insulin resistance simply by making small but powerful changes in the first hour after waking.
According to Dr. Eliopoulos, hormones are highly sensitive to light, food, and stress in the morning. Yet many people unknowingly sabotage themselves with habits that disrupt their body’s natural rhythm.
Scrolling phone after waking up
One common culprit is grabbing the phone in bed. The bright blue light and doomscrolling trigger a cortisol spike, followed by a dopamine crash, leaving you wired and tired at the same time. A healthier fix? Open a window or step outside for two minutes of natural sunlight to reset your cortisol curve and improve sleep later at night.No protein
Another mistake is skipping protein at breakfast. Your first meal dictates how your insulin and blood sugar behave all day. A low-protein start means quick energy spikes, inevitable crashes, and fat storage. Dr. Eliopoulos suggests eating at least 30 grams of protein within an hour of waking to keep cravings under control.Coffee
Fasted coffee is also a hormone disruptor. Drinking it on an empty stomach raises cortisol, irritates the gut, and worsens insulin sensitivity, particularly in women. Instead, he advises eating a few bites of food first and pairing your coffee with protein or fat to avoid mid-morning crashes.No body movement
Not moving after waking up is another silent hormone saboteur. Movement doesn’t have to be intense — even a five-minute walk, light stretching, or simply mobilising your spine can regulate cortisol, insulin, testosterone, estrogen, and even lymphatic drainage.No sunlight
And finally, staying indoors robs your body of the morning sunlight it craves. Sunlight acts like fuel for your hormonal rhythm, helping regulate sleep, energy, and metabolism.Dr. Vassily Eliopoulos explained that if your hormones feel out of balance, the first place to look is your morning routine. In his experience, most people don’t actually need more supplements — what they truly need is a better start to their day. He said he has seen major improvements in energy, libido, sleep, and even insulin resistance simply by making small but powerful changes in the first hour after waking.
